Starting point, goals & upper body.

Today's main focus points were: set goals, create a workout & nutrition plan & do a short upper body workout to get back into the swing of things.

Date

19 March 2020

Muscle groups

Arms

Chest

Back

Let's see the starting point

These image are my starting point from the 19th March 2020. Obviously this is not a great starting point, but my aim is to get back into the shape I was in before (pictured in the next section).

19 March 2020 - Weight: 90kg / BF: 20%

What's the goal?

The main goal is to get back to the shape that I was in January 2018; however, I would like to see if I can push past this. Ideally I would like to acheive the BF% of 6% and keep my arms above 16", calves above 15" & thighs above 26"

Me in my best ever shape - January 2018

March 2018

March 2019

The last time I was in good shape - March 2019

The workout & nutrition plan

The plan is actually quite simple; work each muscle group twice per week, make sure to do a minimum of 20mins cardio per day, join in with social sports (once coronavirus has gone) & eat clean (I have created a base diet which I will mostly stick to - below).

Meal 1: scrambled egg whites, smoked salmon, burgen bread & butter

Meal 2: protein oats

Meal 3: BBQ pulled jackfruit slider burger

Meal 4: Almond milk, whey powder & a banana

Meal 5: Lentil & bean burger, quinoa, bulgar & spinach

Meal 6: Chicken & vegetables stir fry

Meal 7: Whey shake

19.03.20 - Upper body

Normally the workout section will be towards the top of the page, but as it's the first post I figured some background imformation into me woulf be useful. Anyway below is the upper body workout that I did for today targetting my arms, back & chest.